Sugar Free, Low Carb, Dairy Free, Vegan Peanut Butter Mousse Recipe (2024)

Jan 23, 2017

Dairy FreeEgglessGluten FreeHigh FiberHigh ProteinLow CarbSugar FreeVegan

You’d never know that thisSUPER thick, rich, and decadent Peanut Butter Mousse recipe is… healthy! It’s sweet, yetsugar free and low carb. It’s delicious, yet dairy free and vegan. It’s addicting, yet high protein and totally guilt free!

Would you believe me if I told you that this Peanut Butter Mousse isgood for you? Well you should, because it is! It’s all natural, doesn’t have any added sugar, it’s low in carbs, high in protein, high in fiber, and totally nutritious. Don’t worry, though, it doesn’t taste like steamed broccoli or anything.

This super easy 5-ingredient Peanut Butter Mousse is ultra rich and creamy, and packed with peanut butter flavor.

One little taste you will know what true love is.

Sugar Free, Low Carb, Dairy Free, Vegan Peanut Butter Mousse Recipe (1)

What I love about this recipe is how quick and easy it is to prepare. I am pretty busy with school right now — lots of classes, lots of homework, lots of exams — so when I’m in the mood for dessert (which is all the time) I need something fast but still delicious. This Healthy Peanut Butter Mousse is IT!!

Sugar Free, Low Carb, Dairy Free, Vegan Peanut Butter Mousse Recipe (2)

Sugar Free, Low Carb, Dairy Free, Vegan Peanut Butter Mousse Recipe (3)

Sugar Free, Low Carb, Dairy Free, Vegan Peanut Butter Mousse Recipe (4)

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4.27 from 15 votes

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Healthy Peanut Butter Mousse

This rich and decadent Healthy Peanut Butter Mousse recipe is secretly guilt free, sugar free, low carb, high protein, gluten free, dairy free, AND vegan!

Ingredients

  • one 14oz container Organic Extra Firm Tofu
  • cups Unsweetened Vanilla Almond Milk
  • 2 tsp Vanilla Extract
  • 2 tsp Liquid Stevia Extract
  • 330g (2¾ cups) Peanut Flour
  • ¼ tsp Salt

Instructions

  • Rinse and drain the block of tofu. Cut it in four pieces and place on paper towels.Press out as much liquid as possible.

    Sugar Free, Low Carb, Dairy Free, Vegan Peanut Butter Mousse Recipe (5)

  • Add all the ingredients to a large blender or food processor and puree until smooth. Scrape down the sides of the bowl when necessary.

  • Give it a taste and add more stevia or salt to taste. Be sure to puree the mixture as much as possible, you don't lose anything by overblending but you sacrifice texture and flavor by underblending!

  • Pour into serving bowls and serve immediately. If not serving right away, cover with plastic wrap and refrigerate. Top the mousse with chopped, salted peanuts and some mini dark chocolate chips if you're feeling extra indulgent!

Recipe Notes

If you want an UBER rich peanut butter mousse, add 1 tsp ofNatural Butter Flavorto the recipe!

Nutrition Facts

Healthy Peanut Butter Mousse

Amount Per Serving (1 serving = ½ cup)

Calories 180Calories from Fat 63

% Daily Value*

Fat 7g11%

Saturated Fat 1g6%

Sodium 95mg4%

Carbohydrates 7g2%

Fiber 6g25%

Sugar 3g3%

Protein 25g50%

Vitamin A 100IU2%

Calcium 150mg15%

Iron 1.8mg10%

* Percent Daily Values are based on a 2000 calorie diet.

Course: Dessert

Cuisine: Pudding & Mousse

Keyword: Dairy Free, Gluten Free, High Protein, Low Carb, No Bake, Peanut Butter, Sugar Free, Vegan

As a comparison, here is the nutrition label for Bon Appetit’s Peanut Butter Mousse recipe. Prepare to be shocked.

All I can say is… WOW WHAT THE HECK OH MY GOODNESS THE DIFFERENCE IS CRAZY CAN YOU BELIEVE IT BECAUSE I SURE CAN’T AHHHH IS THIS FOR REAL BECAUSE IF IT IS LIFE IS AWESOME. Okay, I took a breath. But seriously? Seriously?? For the same amount of mousse, my recipe has:

  • halfthe calories
  • 22g less fat
  • 12g less saturated fat
  • ZERO cholesterol or added sugar
  • 20g more protein

When I made this mousse for my family,no one believed it was actually sugar free and high protein (let alonevegan).

My dad said, “There’s no way this is low calorie” *spoons mousse into mouth*

I told him it was. “No, it is, the whole bowl has 180 calories and 25g of protein!”

Dad: Wow, it tastes like it’d be really fatty! *scrapes bowl clean* That was really good… Is there any more left?

He asked for another bowl later that day. And he had some for breakfast the next day too. Oh, and did I mention that my dad doesn’t even like sweets? So ifhe likes it,you will too!

Sugar Free, Low Carb, Dairy Free, Vegan Peanut Butter Mousse Recipe (6)

Okay, I’ve heard enough. I’m off to the kitchen to make myself another batch 😉

Sugar Free, Low Carb, Dairy Free, Vegan Peanut Butter Mousse Recipe (7)

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With love and good eats,

.

–Jess

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Sugar Free, Low Carb, Dairy Free, Vegan Peanut Butter Mousse Recipe (8)

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posted in 5 Ingredients or Less, Nutrition Label,

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Sugar Free, Low Carb, Dairy Free, Vegan Peanut Butter Mousse Recipe (2024)

FAQs

What peanut butter has the least amount of carbs? ›

Brand/ProductNet CarbsScore
Smart Balance Creamy Peanut Butter5g7
Jif Creamy Peanut Butter5g7
Skippy Creamy Peanut Butter4g7
Justin's Classic Peanut Butter5g9
2 more rows
Apr 25, 2024

How do you eat peanut butter without carbs? ›

You can serve nut butters on keto almond flour bread, on keto crackers, stir through keto ice cream, spread on peanut butter fudge, mix with keto maple syrup on pancakes or keto waffles.

Is sugar free peanut butter keto friendly? ›

Peanut butter can definitely be part of a keto diet, but it's best to stick to plain options that are free of extra flavors and sweeteners. Almond butter is a good choice, too, and it's slightly lower in carbs.

How many carbs are in keto mousse? ›

Frequently Asked Questions. How many carbs are in keto chocolate mousse? This keto chocolate mousse recipe has 3.9g of carbs and 1.8g of fiber per serving. That comes to 2.1g net carbs per half-cup serving.

What is a low sugar substitute for peanut butter? ›

Almond Butter

One of the most popular peanut butter alternatives on the shelf, almond butter is slightly lower in sugar and higher in other nutrients than peanut butter. Almonds often have a richer flavor and similar texture, while also having heart health-boosting and cholesterol-reducing effects.

What is the best peanut butter for diabetics? ›

Incorporating Peanut Butter into Your Diabetes Diet

Choose natural peanut butter: Look for natural peanut butter options that do not contain added sugars, oils, or preservatives. Alpino peanut butter is a great choice as it is made with only natural ingredients and has low sugar content.

Can I eat peanut butter on a no sugar diet? ›

Yes, without a doubt! Sugar-free peanut butter is a better option than regular peanut butter. Peanut butter is high in protein and healthy fats. Sugar-free peanut butter contains fewer calories than regular peanut butter.

How much peanut butter will kick you out of ketosis? ›

You can enjoy two tablespoons of this popular spread at a time, even up to five tablespoons, without going over 50 grams of carbs in a day (the upper limit for the standard keto diet) and getting kicked out of ketosis. Also, this amount should leave room for other foods even after eating peanut butter.

How bad is peanut butter on a low carb diet? ›

Yep! Peeps following a keto diet can totally enjoy peanut butter. But it's important to stick with natural, unsweetened PB and be mindful of your portion sizes to maintain ketosis. Lots of manufactured peanut butter products contain added sugars, which increase the carb content.

Does sugar free peanut butter spike blood sugar? ›

Individuals with diabetes need foods that can help manage blood sugar and weight. Peanuts and peanut butter can be a powerful ally to reaching success. Peanuts and peanut butter have a low glycemic index, which means they don't cause blood sugar to rise sharply.

What type of peanut butter has no sugar? ›

SKIPPY® Creamy Peanut Butter Spread No Sugar Added - Skippy® Brand Peanut Butter.

Can I eat popcorn on keto? ›

Net carbs are calculated by taking the total grams of carbohydrate in a food and subtracting the amount of fiber. In this case, popcorn contains 6 grams of carbs per 1 cup serving and 1.2 grams of fiber, bringing the net carbs per serving to 4.8 grams. Yes friends, popcorn is indeed a keto food.

Is cool whip OK for keto? ›

Is Cool Whip Keto? If you're looking solely at carb content, then technically yes, store bought cool whip is keto friendly. However, the real problem with store bought cool whip is that it is full of junk ingredients. Hydrogenated oil is like the first thing listed followed by high fructose corn syrup!

Can you have coconut milk on the keto diet? ›

Yes, store-bought coconut milk can be consumed on a keto diet, but it's important to look for unsweetened and full-fat options with minimal additives to maintain ketosis.

Will 27 net carbs kick me out of ketosis? ›

To stay in ketosis, a person requires up to 50 grams (g) of carbs per day. A person following a keto diet eats foods with high levels of fats and very low levels of carbohydrates. The diet excludes a wide range of foods, including some fruits and vegetables, as well as bread, beans, and legumes.

Is jif peanut butter low carb? ›

Jif Peanut Butter, Creamy (1.5 oz) contains 11g total carbs, 8g net carbs, 21g fat, 9g protein, and 250 calories.

Is Skippy peanut butter low carb? ›

Skippy No Sugar Added Creamy Peanut Butter Spread (2 tbsp) contains 4g total carbs, 3g net carbs, 18g fat, 7g protein, and 210 calories.

Which is lower carb peanut butter or almond butter? ›

CARBOHYDRATES: Peanut butter contains slightly more carbohydrates than peanut butter. A 2-tablespoon serving of almond butter contains 6.0 grams of carbohydrates, while a 2-tablespoon serving of peanut butter contains 7.0 grams of carbohydrates. FIBRE: Both nuts and seeds contain fiber.

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